30 December 2016 30 December 2016
Friday 30 December 2016 '30 December 2016'

15171005_10210997757277168_4046922850574777342_n1. Warm-up
3 Rounds:
20 GHD Sit Ups/ toes to bar/ abmat situps
Row 20 Calories

2. Strength
Find your 1RM Front Squat

3. OLY
AMRAP 90 Seconds:
Power Cleans @80% of your 1RM

4. Met-Con level 2
AMRAP 20 Minutes:
3 Rope Climbs
20 Kettlebell Swings 70/53lbs
3 Rope Climbs
20 Alternating Pistols

Met-Con level 1
AMRAP 20 Minutes:
2 Rope Climbs
20 Kettlebell Swings 53/35lbs
2 Rope Climbs
20 Alternating Pistols

Met-Con Base
AMRAP 20 Minutes:
1 Rope Climb/ 3 walk ups
20 Kettlebell Swings 35/26lbs
1 Rope Climb/ 3 walk ups
20 air squats

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